Name: Playbook - Katie Chung Hua - 1st Trimester Full Body
Uploaded: 2023-02-21T16:21:41.128Z
Duration: 60 min
Description: 1st Trimester Full Body

This full body workout that can be done 2-4x a week that focuses on legs and hitting those abs to strengthen the core and keep the pelvic floor strong. I know the 1st trimester you’re starting to get a surplus of hormones and the body starts to change so always pay attention to what your body is telling you. Typically you don't have a lot of energy in the 1st trimester. Pay attention to your form, going for controlled movement, not speed.  Take extra rest time if needed

Hip Circles

Pulse Squat

Bench Step Up

Squat with Shoulder Press

Walking Lunge with Bicep Curl

Step Back with Tricep Kickback

Side Leg Raise

- Start on hands and knees, hands placed directly under shoulders, knees placed under hips
- Engage core
- Slowly raise opposite arm and leg to full extension, return slowing to starting position, alternating sides

Opposite Arm & Leg Raise

- Place elbow under shoulder and lift hips
- Engage core
- Twist shoulders away from the floor onto lifting one arm, stacking feet, then slowly lower down back to plank position, alternating sides

Alternating Side Plank

- Lie on your back
- Straighten your legs with your feet together
- Engage core by drawing your ribs toward your pelvis, lifting legs off the ground and extend your arms overhead trying to create a U shaped hold, slowly bring arms and legs down to rest

Hallow Hold

- Engage core (belly button to spine)
- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

1st Trimester Full Body

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